hawaii's 5/3/1 log
- Thread starter hawaii
- Start date
8/27 bw 158. was completely fasted at 530pm, just caffeine prior. I literally forgot to eat cuz of work problems lol.
pullups
3x5r
+25x3
+45x1
military press
bar x7 x3
95x3
135x2
155x1 x2
175x1
200 fffffffffffffaaaaaaaaaiiiillllll.
185x1
pullups
1x5r
+45x2
+65x1
+100x1 easy.. no heavier dumbbells and too lazy to load up plates
+45x3 x2
muscleups
1x10r (+2rep pr.. def good for more)
military press... again cuz I was fake-mad
95x3
135x2
155x1
135x3
3x5 pullups
3 sets hammer curlz
re: 200 press.. 175 was ridiculously fast. def woulda got 190, maybe 195, but I got greedy.
pullups
3x5r
+25x3
+45x1
military press
bar x7 x3
95x3
135x2
155x1 x2
175x1
200 fffffffffffffaaaaaaaaaiiiillllll.
185x1
pullups
1x5r
+45x2
+65x1
+100x1 easy.. no heavier dumbbells and too lazy to load up plates
+45x3 x2
muscleups
1x10r (+2rep pr.. def good for more)
military press... again cuz I was fake-mad
95x3
135x2
155x1
135x3
3x5 pullups
3 sets hammer curlz
re: 200 press.. 175 was ridiculously fast. def woulda got 190, maybe 195, but I got greedy.
8/28
pullups
2x5r
+25x3
+45x1
+60x1
+100x1
+45x3
1x10r
military press
bar x5 x3
95x3
135x2
155x1
175x1
push press (wanted to test my tailbone pain)
135x1
155x1
175x1
195x1
205x1 (did the negative slowly, which prob isn't good, but I forgot how to rack these)
175x3
leg curls 6x10r
tailbone felt fine doing push presses, so I will switch to doing those instead of regular presses prob. I could feel it at the bottom of the leg curl tho. def not ready for any squats or pulls smh.
pullups
2x5r
+25x3
+45x1
+60x1
+100x1
+45x3
1x10r
military press
bar x5 x3
95x3
135x2
155x1
175x1
push press (wanted to test my tailbone pain)
135x1
155x1
175x1
195x1
205x1 (did the negative slowly, which prob isn't good, but I forgot how to rack these)
175x3
leg curls 6x10r
tailbone felt fine doing push presses, so I will switch to doing those instead of regular presses prob. I could feel it at the bottom of the leg curl tho. def not ready for any squats or pulls smh.
8/29
[ame]https://www.youtube.com/watch?v=ViHnCw1Mr8Q[/ame]
FFFFFFFFFFF pec strain is back
incline
bar x10 x5
95x10 x2
135x6 x2
165x6
195x6 (shoulda stopped here but I'm stupid)
225x1 easy but felt the strain
95x1 yup.. no good. so sick.
pullup
3x5r
+25x3
+45x2
+60x1
+100x2 (easy)
military press
bar x3
95x3
135x3
155x1
175x1
push press
155x1
185x1
205x1
175x2
3 sets hammer curls
5 sets leg curls
No benching for at least 2 weeks. Will be icing in the meantime and rolling it out with a softball.
[ame]https://www.youtube.com/watch?v=ViHnCw1Mr8Q[/ame]
FFFFFFFFFFF pec strain is back
incline
bar x10 x5
95x10 x2
135x6 x2
165x6
195x6 (shoulda stopped here but I'm stupid)
225x1 easy but felt the strain
95x1 yup.. no good. so sick.
pullup
3x5r
+25x3
+45x2
+60x1
+100x2 (easy)
military press
bar x3
95x3
135x3
155x1
175x1
push press
155x1
185x1
205x1
175x2
3 sets hammer curls
5 sets leg curls
No benching for at least 2 weeks. Will be icing in the meantime and rolling it out with a softball.
8/30
pullups
2x5r
3x3
+25x3
+45x2
+70x1
+90x1 (right lat felt funny. I have strained it before)
very light lat pulldowns
2x30r
military press
bar x6 x3
95x5
135x2
160x5 x3 (was gonna do 5 sets with bw, but decided to be smart instead)
135x8 x3
klokov press
85x10 x3
barbell curlz- bar x25r x3
alternated with
rope pushdown- 25r x3
band pullaparts
band dislocations
IDK if I strained my lat or not, but this ends my daily weighted pullup run lol. waaaaay less than the 100+ days I went early last year. thinking about taking the next 4 days completely off. we'll see, tho.
pullups
2x5r
3x3
+25x3
+45x2
+70x1
+90x1 (right lat felt funny. I have strained it before)
very light lat pulldowns
2x30r
military press
bar x6 x3
95x5
135x2
160x5 x3 (was gonna do 5 sets with bw, but decided to be smart instead)
135x8 x3
klokov press
85x10 x3
barbell curlz- bar x25r x3
alternated with
rope pushdown- 25r x3
band pullaparts
band dislocations
IDK if I strained my lat or not, but this ends my daily weighted pullup run lol. waaaaay less than the 100+ days I went early last year. thinking about taking the next 4 days completely off. we'll see, tho.
9/1
at least I took friday off lol. taking off til tuesday as well
incline
bar x10 x3
(felt a little something in the right pec that I shouldn't be)
leg curls
5x20
military press
bar x6 x2
95x3
135x2
155x1
175x1
185x1
155x2 x2
facepulls
5x20
rope pushdown
5x20
1 set of 5 pullups.. lat isn't strained, I guess. been icing twice a day. still gonna reduce weighted pullups to 1-2x a week.
thinking about doing a smolov jr run with the military press. I really got the worst kind of training/diet a.d.d.
at least I took friday off lol. taking off til tuesday as well
incline
bar x10 x3
(felt a little something in the right pec that I shouldn't be)
leg curls
5x20
military press
bar x6 x2
95x3
135x2
155x1
175x1
185x1
155x2 x2
facepulls
5x20
rope pushdown
5x20
1 set of 5 pullups.. lat isn't strained, I guess. been icing twice a day. still gonna reduce weighted pullups to 1-2x a week.
thinking about doing a smolov jr run with the military press. I really got the worst kind of training/diet a.d.d.
9/4 bw 157
[ame]https://www.youtube.com/watch?v=jW7OdCxwxoA[/ame]
shoulder prehabs
military press
bar x5 x2
95x3
135x1 x2
155x1
175x1
195x1 (has to be pr via bodyweight)
160x3 x5
pullups
bw x5r x10 (lat feels fine)
klokov press
95x10 x5
band pushdowns 3 sets
rope pushdowns 3 sets
Eating donuts to carb up. I really wanna eat carbs daily, but idk how to act when I eat carbs everyday. I'm better off taking an EOD approach or attempting to. Trying to lose 2-3lbs before the end of the month.
[ame]https://www.youtube.com/watch?v=jW7OdCxwxoA[/ame]
shoulder prehabs
military press
bar x5 x2
95x3
135x1 x2
155x1
175x1
195x1 (has to be pr via bodyweight)
160x3 x5
pullups
bw x5r x10 (lat feels fine)
klokov press
95x10 x5
band pushdowns 3 sets
rope pushdowns 3 sets
Eating donuts to carb up. I really wanna eat carbs daily, but idk how to act when I eat carbs everyday. I'm better off taking an EOD approach or attempting to. Trying to lose 2-3lbs before the end of the month.
9/5
pullups
bw x5r x3
+25x2 x3
+45x3 x5 (all dead hang)
military press
bar x5 x3
95x3 x3
push press
135x3
155x3
175x1
185x1
btn push press
175x3 x4
185x3
military press
135x6 x3 (shoulders are dead. wonder why)
barbell curl
bar x40
random muscleups and pullups with bodyweight.
No more pressing until sadderday prob.
pullups
bw x5r x3
+25x2 x3
+45x3 x5 (all dead hang)
military press
bar x5 x3
95x3 x3
push press
135x3
155x3
175x1
185x1
btn push press
175x3 x4
185x3
military press
135x6 x3 (shoulders are dead. wonder why)
barbell curl
bar x40
random muscleups and pullups with bodyweight.
No more pressing until sadderday prob.
9/6
that tailbone thing is still around but it's minor
frontsquat
bar x5
95x5
135x10x3
135x6 x3
135x3 x3 paused
used the power runner plate loaded machine for a few sets
did a bunch of light leg extensions. smh.
9/8
shoulder prehabs
military press
bar x5 x3
95x3
(added some bands)
95x3
135x2
155x2 x3 (these were hard, not sure on band tension, ~20lbs at top)
(remove bands)
155x5 x2 (yea, 4 reps of these about equal to 2 banded)
155x3 (no way I get 5, so stopped)
135x5 x2
facepulls 5x20r
cable flyes 5x20 (light, to test right pec and get blood flowing)
rope/abs pulldown 5x15r
I'm dumb so I might try and incline bench on tuesday.
that tailbone thing is still around but it's minor
frontsquat
bar x5
95x5
135x10x3
135x6 x3
135x3 x3 paused
used the power runner plate loaded machine for a few sets
did a bunch of light leg extensions. smh.
9/8
shoulder prehabs
military press
bar x5 x3
95x3
(added some bands)
95x3
135x2
155x2 x3 (these were hard, not sure on band tension, ~20lbs at top)
(remove bands)
155x5 x2 (yea, 4 reps of these about equal to 2 banded)
155x3 (no way I get 5, so stopped)
135x5 x2
facepulls 5x20r
cable flyes 5x20 (light, to test right pec and get blood flowing)
rope/abs pulldown 5x15r
I'm dumb so I might try and incline bench on tuesday.
9/10
wasn't feeling that tailbone pain, so took a chance
hbbs
bar x10 x2
95x10
135x10
165x10
205x3 x3 (smh.. that is all I got to say)
Fs
135x8 x3
PC
135x1 x5
165x1 x3
185x1
bear complex (pc,fs,push press, bs, btn pp.. I think)
135x1
165x1
185x1
rdl
135x20 x2
superset
rope/abs pulldown
2x20r
wasn't feeling that tailbone pain, so took a chance
hbbs
bar x10 x2
95x10
135x10
165x10
205x3 x3 (smh.. that is all I got to say)
Fs
135x8 x3
PC
135x1 x5
165x1 x3
185x1
bear complex (pc,fs,push press, bs, btn pp.. I think)
135x1
165x1
185x1
rdl
135x20 x2
superset
rope/abs pulldown
2x20r
9/11
military press
bar x5 x3
85x5
115x3
135x2 x10 (in 9min 20sec.. speed work, obv)
pullups
5x3r
+25x2
+45x1 x3
+60x3 x5 (all dead hang)
btn push press
135x3
165x3
185x5 x3
incline bench (just to get blood flowing)
85x20 x3
pullups 2x10
hammer curlz 3 sets
military press
bar x5 x3
85x5
115x3
135x2 x10 (in 9min 20sec.. speed work, obv)
pullups
5x3r
+25x2
+45x1 x3
+60x3 x5 (all dead hang)
btn push press
135x3
165x3
185x5 x3
incline bench (just to get blood flowing)
85x20 x3
pullups 2x10
hammer curlz 3 sets
9/13
military press
bar x5 x3
95x3 x2
135x2
165x2 x3 (waaaay too heavy today.. just dead, I guess)
135x6 x3
incline bench
bar x20
95x15
135x10
155x10 x3
wide flat bench
135x12 x3
lots weaker than I was last month, but just happy to be doing any type of benching again. will prob keep hammering the military or push press and keep the reps high for incline/bench for another week before trying to bench 2x bodyweight before year is over (def an underdog for this, but I think it's doable if I can stay healthy)
military press
bar x5 x3
95x3 x2
135x2
165x2 x3 (waaaay too heavy today.. just dead, I guess)
135x6 x3
incline bench
bar x20
95x15
135x10
155x10 x3
wide flat bench
135x12 x3
lots weaker than I was last month, but just happy to be doing any type of benching again. will prob keep hammering the military or push press and keep the reps high for incline/bench for another week before trying to bench 2x bodyweight before year is over (def an underdog for this, but I think it's doable if I can stay healthy)
9/17 bodyweight 158
[ame]https://www.youtube.com/watch?v=sI8C8NwevK0[/ame]
shoulder prehabs
band pullaparts
military press
bar x10 x2
85x5 x2
115x5
135x2
155x1
175x5 x5 (WORLD RECORD via weighing 16lbs less)
pullups
2x10r (right tricep hurts doing these)
band pullaparts
~100 reps
barbell curlz
bar x25r x2
shoulder dislocations
Last time I did 175x5x5 was in december of 2010 and I weighed 174 then. Was a skwat day, but I still have DOMS from last week smh. we went hiking for work lol on friday, so that could be it. also, fukk hiking and anyone who love it.
[ame]https://www.youtube.com/watch?v=sI8C8NwevK0[/ame]
shoulder prehabs
band pullaparts
military press
bar x10 x2
85x5 x2
115x5
135x2
155x1
175x5 x5 (WORLD RECORD via weighing 16lbs less)
pullups
2x10r (right tricep hurts doing these)
band pullaparts
~100 reps
barbell curlz
bar x25r x2
shoulder dislocations
Last time I did 175x5x5 was in december of 2010 and I weighed 174 then. Was a skwat day, but I still have DOMS from last week smh. we went hiking for work lol on friday, so that could be it. also, fukk hiking and anyone who love it.